W.O.D. 9.6.21--UPDATE at the LYONS DEN!!

AT THE LYONS DEN 555 W. Beidler Road, King of Prussia 

Join us TODAY at 10 AM for this FREE FRIENDS AND FAMILY WORKOUT at the LYONS DEN!

For time in Teams of 4 Complete: 

 500 Meter Run 

then... 

 400 Double Unders 

200 Thrusters (Dumbbell or Barbell)

200 Burpees

20 Tire Flips 

then... 

500 Meter Run 

 The runs are done together as a team. 

 All members must be back from the run before the middle portion can begin. The middle work will be done as a chipper. Two team members can work at the same time to complete the reps. 

During the Double Unders - the non working partners will hang from the pull-up bar

During the Dumbbell Thrusters - the non working partners will hold the dumbbells or barbell in a static front rack hold

During the Burpees - the non working partners will hold a high plank.

 Community Notes: 

 Join us TODAY for our Free Family and Friends WOD at 10am AT THE LYONS DEN!

555 W. Beidler Rd, King of Prussia

Quote:

It is not the mountain we conquer but ourselves. 

- Edmund Hillary